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Crushing Iron Triathlon Podcast

Find out why thousands of beginner, intermediate, and advanced athletes are improving their training and racing with accessible, functional and genuine conversation about triathlon. Two coaches, who aren't afraid to laugh at themselves, look for smart and enjoyable solutions in a sport that's often dumb and painful. Mike Tarrolly and Robbie Bruce explore the mental, emotional, physical, and spiritual side of training and racing everything from Ironman to a Sprint. on Monday and Thursday.
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Now displaying: 2023
Sep 19, 2023

The best ability is . . . availability. Today we look at triathlon as a year round sport and why now is a great time to start working backwards from your goal. A lot of us are “all in” or “all out” this time of year, but staying with the program now makes everything easier, and more effective in the future. Now is the time to stay in the game and build the base you want to work from next year. It’s like studying for final exams in small doses instead of cramming each year. Figure out what makes you excited and work on that. Put yourself first right now. Create that “don’t think about it” volume. Take care of nagging injuries by working on body mobility and balance. Set yourself up for wins now. Be available. Be consistent. And be way ahead of the game. Also, we talk about Louisville being back on the table for racing.

Topics:

  • A race with a special feeling
  • This is a year round process
  • Don’t bow out - Let it sit
  • Bring back the oldies and the Heat
  • LOUISVILLE
  • Unfinished business
  • Hoodie on - Locked in
  • Writing books
  • This is the time!
  • Get in run shape right now
  • Do you need a break or reason to rebel?
  • Triathlon is whack a mole
  • De-training is part of the program
  • Build the base now that you want next year
  • Long rides and runs are relative
  • It’s best to have the aerobic ability first
  • The FTP Trap
  • The “don’t think about it” volume
  • All in . . . or All out
  • Time to focus on you
  • Injuries and out of balance
  • Solve next year’s problems now
  • The best ability is availability
  • IM Louisville memories

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Sep 15, 2023

Today, we talk about late season races and post-race strategy for getting stronger and faster. The tendency is to get right back at it, but it’s better to step back and peel the onion a little to figure out the best way to improve. The off season is a time for regrouping, re-focusing and being a little creative in your quest to get better in manageable ways. The goal is to really find joy in training so it becomes something you look forward to. You can’t do it all right now and the good news is, there is time. Time to do what you enjoy. Time to build unshakeable confidence while balancing all the other things in your life. You don’t have to do the Ironman dishes right now. Step back and focus on things that you enjoy. Get stronger and better without regret and disdain. Don’t trust all your feelings right now. You’ve gained a lot this year, and now you can create a re-start that energizes you and makes you stronger and faster next year. It’s a process, and we can only live on “fake belief” for so long.

Topics:

  • We all have our addictions . . .
  • How do we get better?
  • A case of “the buts”
  • Robbie’s post-race notes
  • Lewis Litt
  • Dax Bakken - GoFund Me link for his family - https://www.gofundme.com/f/dax-bakken
  • Sam Laidlow post NICE interview
  • Doing things that we love
  • Not living our best lives
  • We can’t “what if”
  • Getting ahead of your late season race
  • When can we talk about next year?
  • Finding time to re-energize
  • The sky is falling
  • Never felt this good in my life
  • Finishing bone dry
  • Peeling back the onion
  • Start right now
  • Sometimes things don’t link up
  • What seems reasonable?
  • Building your continuum
  • Picking the right race and time of year
  • A creative off season
  • Start at the end and work backwards
  • Marathons
  • “I gotta do it now”
  • Our training plans
  • Staying in the game
  • Stop and do nothing for a minute
  • Don’t have “fake belief”
  • Undeniable-under-the-radar confidence

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Sep 13, 2023

What a weekend in Madison! C26 brings home 2nd Place in the Tri Club North American Championship and 3rd in the 70.3. Big shout out to our team and great racing. A year after the worst weather in IMWI history, we were delivered a perfect day and lots of amazing performances. We get into what we experienced both on and off the course. We talk about the intensity of the bike and how hard it is to get the run dialed in. We look at how slight mistakes add up over the course of the day. We get into how long you need to run before Ironman and it may surprise you. We also look at self doubt, building new gears in training, and talk about why you are capable of way more than you think. And Mike talks about overcoming his race and bike mechanical that turned a great day into a long march of survival.

Topics:

  • Jam Packed Race Weekend
  • No more complaining, please
  • The “intro” t-shirt
  • Mike’s mechanical
  • Slight mistakes add up
  • It all comes down to the run
  • On course bargaining with yourself
  • Anxiety usually comes in the swim or bike
  • Getting to the run . . .
  • How long is it going to take to finish this run??
  • Sneaky difficult run course
  • Finding your why while in a race
  • Balancing mental and emotional resilience
  • Burning all the biscuits in training
  • Measuring belief
  • Creating a new gear in your training
  • You are capable of WAY more than you think
  • Be strong to life others up in life
  • Stronger and faster is the goal
  • Self doubt is okay . . . to a point

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Sep 6, 2023

It’s easy to forget what this sport means to all of us, and sometimes it’s good to go back to the origins of our why. Today we talk about the phases everyone goes through and how easy it is to let negative thoughts rule our emotions. We get into channeling our thoughts in the right way in training and racing. Taking on your race in digestible chunks. We look at how easy it is for the mind to get ahead of our body. Searching for growth, navigating back to baseline and the power of hanging in the middle. Not too high, not too low. Anxiety is normal, it’s up to us to say f*ck it, we’re moving into the fire. Smile, relax, and enjoy life.

Topics:

  • Serenity Now
  • Life goes fast
  • 38 Grand Slam Semi-Finals
  • Remind yourself what the sport has given you
  • Putting hard things in your life
  • People in triathlon are searching for growth
  • Focusing on one small result
  • Doing things you didn’t think were possible
  • Anxious is normal
  • Racing as meditation
  • Using positive and negative energy the same way
  • Recycling negative thoughts
  • Digestible bites in racing
  • Memory connects in a chain
  • Mind getting ahead of the body
  • Smile, relax, and enjoy things
  • Navigate back to baseline
  • Hang in the middle
  • Not too high, not too low
  • Lickity split

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Sep 5, 2023

What will you do when you hit a tough spot in your race? There will be many of them and we all have to negotiate with ourselves on the fly. Don’t believe how things feel right now (good or bad) because it will change. Racing allows us many chances to figure things out. To not think about the wrong things. To be resilient and get through because that’s why we signed up. Racing is never easy so it’s up to us to find resolve in the muck. Find joy in your resolve. When a tough situation comes up, ask yourself, “how do I want to remember this?”

Enjoy your longest supported training day and feed off the course energy, but also remember, this is largely about finding fun in your own breath.

Topics:

  • Dealing with race week Distractions
  • NICE World Championships
  • Taper week
  • Tennis and Bench Coaching
  • Athlete empowerment
  • Thinking through situations to figure it out
  • Incapable of trouble shooting
  • The ability to have fun
  • Confidence based on proximity
  • Have I done enough?
  • Is your confidence growing as the race nears?
  • Not making definitive decisions
  • Resolve and resiliency
  • The loneliness of triathlon
  • We forget that this is how it is
  • Negotiating with yourself
  • How do you want to remember it?
  • Regret or resilience?
  • Have fun in your own breath

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 31, 2023

Today, it’s all about how to handle race week. We have over 40 athletes racing at Wisconsin, but this holds for all race week. We talk about what we've learned at our many pre-races and how to be calm, relaxed, and ready… both physically and mentally. We get into the best time to show up, check in, and how to pack for the least amount of stress. We also talk about driving the bike course and the important things to focus on while you’re out there. We look at pre-bagging transition, nutrition prep, and carb loading. Where and when should you eat? How to not get stressed about dining options. We also talk about shrinking your circle on site, recognizing positive energy, reducing negative, and how to avoid the chaos of real life Facebook groups. And we talk about your pre-race swim and how to set the tone for a great race.

Topics:

  • As the race nears
  • Racing Facebook Groups
  • Old race week habits
  • New race week habits
  • Get there as early as possible
  • Packing - Un-Packing
  • Pre-planning transition
  • Pre-Bagging
  • Race Acclimation on site
  • Nutrition prep
  • Trust issues
  • Melting anxiety
  • Food research for dining
  • Carb loading
  • Reduce or eliminate race week driving
  • Should you drive the course?
  • What to look for if you drive the course
  • Rough roads? Turns?
  • Avoid real life Facebook groups
  • Shrink your circle
  • Differentiate between negative and positive energy
  • Practices Swim - DO THIS!

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 29, 2023

More awesome questions today, starting with taper discussion and going through back to back threshold sessions. What happens if you have a big setback before a race? What if you’re dealing with nagging injuries or soreness? Are you a strong runner or a fast runner? How should you approach the bike in each case. Is it easier to chase the clock, or fend it off? How do you build confidence as you get closer to your race? Creating smart variation in your training. Is your default to always do more to build your race confidence? How to experiment in training. Listening to your body before your ego. When does it make sense to go rip the bike? Talking treadmill vs. running outside. When, why? How to keep things fresh and fun.

Topics:

  • 3 Taper buckets
  • Focus on your wins
  • Dealing with big setbacks before a big race
  • Tendonitis, ongoing pain . . .
  • Mental confidence
  • Overtraining as your confidence builder?
  • Double Threshold days - with examples
  • Heavily monitored training vs. winging it
  • Strength, durability and intelligence in racing
  • Long threshold bike coupled with short threshold runs
  • Listen to your body, not ego
  • Driven by lack of confidence
  • Slow runner? Strong runner?
  • Chasing the clock vs. fending off the clock
  • Racing is experience and experiment
  • Treadmill vs. running outside
  • Don’t force yourself to always train the same way
  • Keep things fresh and fun

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 24, 2023

Good questions from the group today. We start with understanding how this heat affects us and how we can handle it better in workouts. We look at cooling down on the fly and when it’s not possible. We talk about what we would do if somehow we were running the Ironman brand. We talk about swimming in the ocean and/or with big chop. Strategies for current, waves and other people in the way. We look at negative splitting workouts and talk about it from an effort perspective as well. Settling in on your swims. We also talk about watts and whether or not you should try to increase them at the end of a 70.3 or Full. And, we get into bike fit, position, seat angle, etc. and look at how all of these things affect you on the run.

Topics:

  • When the heat just gets into you
  • Cooling down while moving . . . possible?
  • 5 year plan if we were CEO’s of Ironman
  • Condense the amount of IM races?
  • Grow the sport from bottom up
  • The corporate numbers approach vs. customers
  • Drop the double World Championships
  • First time Ocean Swim?
  • Dealing with current
  • Battling waves and chop
  • Going from cages to clip pedals
  • Approach to hard sets in the pool
  • Negative splitting by effort
  • Race prep sessions
  • Learning how to settle in on your swim
  • Lactate shuttling
  • How to gather yourself while moving
  • If and when to increase wats on your 70.3 or Full
  • Will we ever swift race against Ellyse?
  • Cycling mixed in for marathon training
  • Seat angle and tight hips on the bike
  • What else does bike position effect on the run?

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 22, 2023

A lot of athletes are closing in on their big race and for many it turns into freak out stage. But we’re here today to remind you to keep checking boxes. Race energy can be calming and energizing if you channel it the right way. Positioning “race day” or other athletes as competition can put you in the wrong mindset from the jump. Think of the day as being with the peloton. Hundreds of other athletes inspiring and supporting you to get to the finish line. Today we look at how to stay focused in your last big block, your taper, and on race morning. It may be a race, but the day is all about pace. Start working through your anxiety now. Practice race moments while you have time. Learn how to go out at your own pace when the rest of the field is trying to distract you. Roll with the punches. Stay in your own box. Use the side of your magnet that attracts good energy instead of repelling it.

Topics:

  • Freakout stage
  • Heat theory
  • PTO
  • Proof of swim time
  • Excellence. How can I be excellent today
  • Looking others a an “opponent”
  • Using that competitive energy the right way
  • Calm to intense
  • It’s cool that we’re doing the same thing together
  • Magnet - opposites repel
  • Either dread or look forward to exercising
  • Work with other athletes
  • Go out under control
  • Complaining begets complaining
  • The power of being calm
  • Using energy to be successful on race day
  • Visualizing what will happen is success
  • Work through anxiety
  • “How cool is this?”
  • You are an I-ron man.

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 18, 2023

There’s nothing better than being excited about the day’s training. So, how do we keep that feeling alive all year, or at least, more often? Today we start with a little state of Ironman discussion. Fulls cutback… 70.3’s on the rise… and maybe why. Then we look at the mindset of athletes and how they think of training and racing. Hard things might suck at times, but we can use them as a compass for life. We offer a lot of thoughts on how to take the rigidity out of training and make it more enjoyable. Your plan isn’t written in stone and it’s important to understand your body and how it feels each day. Be open to going longer if you feel it. Be okay with going slower or shorter. There is mystery in the training cycle. Some days we don’t think we have it and we do. Other times . . . Be aware of what’s going on, give yourself some love and flexibility. Find purpose in what you do. And what you’re training for is just one day. Save a little pain and effort for the race.

Topics:

  • Hoodie weather for Mike
  • State of Ironman
  • Full decline? 70.3 Increase?
  • Too many races?
  • Athletes that overcommit
  • People seem busier than ever
  • Do you NEED an event on the calendar?
  • Keep doing the hard things as your compass
  • Burnout
  • Keeping an even training schedule year-round
  • Why do you want to race?
  • Do things with a purpose
  • It’s one day
  • Listen to the body, and understand the body
  • Goal: Look forward to training tomorrow
  • 2 hours or 2:15?
  • Average to stay steady
  • Go slow until you like it again
  • Cleaning the basement during recovery intervals?
  • Be creative and find your way
  • Run/walk
  • Epitomize flexibility
  • How long you running today? “I don’t know.”

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 15, 2023

Be the best of who you are, not the worst of who you aren’t. Today, we talk about the importance of marginal gains in training, and life. Why do we do this sport? To get stronger, more resilient, and build the foundation we take on this journey. We talk about shifting our perspective on gains and comparison. There’s a lot of power in marginal gains, and frankly, they are the key to better racing. No more beating yourself up because you’re not “fast.” Fast is relative in endurance sports. It’s about how little you slow down. You can’t go back and fix training, but what you can do is train for a better understanding of your effort and execution. Focus on recovery and being the best you can be today. With love to Somer and her family.

Topics:

  • When the sole motivation is a race
  • Life is 24/7/365
  • Total separation from the sport
  • 1:11 Ratio
  • The healing process
  • Everything is about gains and comparison?
  • Mental and emotional de-training
  • 3% better
  • Food is food
  • When we tend to beat ourselves up
  • One more mile
  • The performance pendulum
  • Over analyziing decisions
  • “I woke up this morning and this ride was sh*t”
  • The gift of acceptance
  • You can’t go back and fix training
  • Control in the moment
  • Effort and execution
  • Training the mind for execution and effort
  • The best we got some days (or years)
  • Sam Laidlow
  • Ozzie Smith
  • Under recovered
  • The best of who you are, not the worst of who you aren’t

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 3, 2023

Whether you feel behind or confident going into your race, this podcast is for you. Today, we look at the most important things you can do in your final training block to be ready on race day. We look at the demands of the swim and how you can prepare with your last month or so of training. We talk about the importance of the bike, including strength, ability to stay even, and how to stay away from too many surges. We look at stress, lactic build up, going from coasting to engaged, and how to balance your bike effort for 112 miles. We also look at the run and talk about why it’s so dependent on a good bike. And finally, if you’re behind, we talk about the most important parts of getting yourself into the strongest position possible on race day.

Topics:

  • Is it hot or cool?
  • Can you handle the heat?
  • USAT Worlds
  • You can’t win on the swim, but . . .
  • Crossfit Games
  • Big Gear Work
  • Swim preparation
  • From the torso up
  • Legs take up a lot of oxygen
  • Having different swim speeds/zones
  • 2nd loop will be choppier
  • The pre-transition feeling
  • Crotch rockets in traffic jams
  • Smooth and in control on the bike
  • Best bike day - even riding
  • Average and normalized power
  • Turns and surging
  • Cornering
  • Stress - lactic build up
  • From coasting to engaged
  • Strength on Strength on Speed
  • Mentally strong
  • Off the bike to the run
  • If you feel behind . . .

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 1, 2023

Today we go through what we learned at our Wisconsin Camp this last weekend. We look at things like the “walking the plank effect” and how to build confidence by just showing up. We get into how we all crave validation, but sometimes it’s hard when training alone. We touch on how social media can ignite lingering anxiety. We talk about illness and how to conquer fears of the unknown. We all need emotional re-charges in this sport and why stepping out of your comfort zone is often the best place to do it. Anxiety is energy, it’s up to us to transform that into confidence and excitement.

Topics:

  • Wisconsin Camp 2024
  • Lots of new athletes
  • Fall is loaded with Ironman Events
  • Emotional recharges
  • Re-focus your enjoyment
  • We all want to feel validated
  • Talking things through
  • Confusion and the unknown in relation to depression
  • Getting to the bottom of it with our athletes
  • Unknown is intimidating
  • Show up - solve the unknown question
  • Realistic yet fearless
  • Social media and fear factors
  • Hill repeats
  • Do things that give you confidence
  • Don’t live in a problem that doesn’t exist
  • If you’re afraid, performance suffers
  • Swim anxiety
  • Illness
  • I’m not participating in your anxiety
  • Walking the plank effect
  • Afraid of what we’ll find out

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jul 26, 2023

We’ve been watching the World Swim Championships for the last couple days and it has ignited a ton of thoughts on, not only how to get faster in the water, but on the bike and run as well. We go deep into technique and pacing and how all of that translates from swims into longer course racing in general. We talk about mindset of seeking improvement and how to accept little gains as huge wins. We also look at your personality types and how that should affect the way you go after races. We talk about tweaking form vs. counterproductive habits. We also get into how tension can have a huge impact on your speed and look at ways to relax and build better economy.

Topics:

  • Swim Championships
  • Katy Ledecky
  • The mindset to stay with something
  • Swimming and Rhythm
  • Even splits
  • Arm Speed and turnover
  • Technique
  • Making things Easier
  • Making it fun so you actually like it
  • Run form and Economy
  • Tensing up on the bike
  • Going too fast or too slow
  • Counterproductive habits
  • Trying to be someone you’re not
  • Once you start to crumble . . . . . . .
  • Form isn’t coming back
  • Don’t force - let it come out
  • First lap of the marathon
  • What is too slow??
  • What type of person are you?
  • Fly and Die
  • There’s always something to tweak
  • Experiment with your pace

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jul 20, 2023

What if you made “getting into the pain” your priority? Today we look at finding joy in the struggle and growth process. Most of us seek endurance sports because we want to change something in our lives. It’s important to remember that and realize success and confidence come from experience. We are literally changing who we are and it’s not always easy. . . But, it’s easy to chase easy. Today is about figuring out a way to get it done and why some of our worst/most challenging experiences are the real fuel for better racing. Don’t be trapped in “can’t” or feeling “not good enough.” There’s no time for a march of excuses. Chase the cobblestones. Find reward in the challenge of getting it done.

Topics:

  • Big race weekend!
  • Control your effort and execution
  • Chasing the pain
  • Turning life around
  • Most people seek out endurance sports
  • Making this your life list
  • Courtney Dauwalter
  • Individual Goals
  • Chase the cobblestones
  • Doing things because they are hard
  • It’s easy to chase easy
  • Where growth is not
  • Finding a way to get it done
  • Dealing with demons of the past
  • Trapped in “can’t”
  • Feeling “not good enough”
  • We are what we expose ourselves to
  • Fear of affirmation
  • Look in the mirror
  • You can’t be great at everything
  • Literally changing who you are
  • Forging steel
  • Quiet confidence
  • The March of Excuses
  • Confidence comes from experience
  • The spoon fed grind of the century

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jul 18, 2023

You probably know we’re not much for fanfare, so today’s podcast is more about humility, reflection, and appreciating what we have. We certainly realize we would be nothing without you, so we thank you for giving us your time and helping us build such a positive community. Today, we talk about not being obsessed with what we “don’t” have and finding ways to find motivation in what we have NOW. Today is always "day one" and with the right focus and not-overthinking, we have a lot to be excited about. We look at why sometimes we have to figure out what not to do and be okay with that. We also talk about how state of mind is a choice and how it really boils down to how you approach training and racing mentally. Don’t “look” too hard for improvement and remember that fatigue masks fitness. Close your circle and always ask yourself, why not me?

Topics: 

  • 700 podcasts, but is one missing?
  • 4-8 weeks out from a race
  • What not to do
  • Obsessed with what we don’t have
  • It’s awesome to feel good
  • Your state of mind is a choice
  • Try to hit some singles
  • No one is coming to save you
  • Do you need this or want it?
  • Pay attention to the small things
  • How can you enjoy everything?
  • Looking too hard for improvement
  • Fatigue masks fitness
  • Take metrics out that cause you doubt
  • Close your circle
  • How do you get faster?
  • Don’t wait, fix it when you can
  • Why not you?
  • Future tripping
  • Strike the match but don’t burn it up
  • Stay focused but don’t overthink it
  • Unexpected wins and PRs
  • Fitness takes care of itself

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jul 13, 2023

Every triathlete should listen to this podcast. We go deep into hydration and fueling and keep the solutions simple. We look at why most triathletes don’t take in enough sodium. We look at traditional sports drinks and explain why they likely need to be supplemented. We talk about too much peeing, hypoglycemia, and extreme thirst and what they indicate. We get into solid foods vs. gels and explain what might be best for you. We talk about fueling on race morning and why you could be setting yourself up for disaster as early as the swim. We also get into how you can dial in your nutrition for different types of workouts. We talk about the root cause of cramping, some myths about high blood pressure, and how our traditional fueling may be at the root of why so many triathletes have a hard time losing weight.

Topics:

  • Saturday Morning Fueling App
  • Solving the fueling mystery
  • How much sodium?
  • How many carbs?
  • Is there bad sodium?
  • Under-hydration
  • Over-hydration
  • Blood/sodium concentration
  • Most sports drinks aren’t designed for Ironman
  • Extreme thirst
  • Morning of the race
  • Too much peeing
  • How much sodium per liter?
  • It doesn’t have to be so complex
  • Solid foods vs. Gels
  • The best thing for your gut
  • A hydrated gut functions the best
  • Fueling by listening to your body
  • Placebo effect
  • Slower digesting carbs vs. fast carbs
  • How many carbs?
  • Training your gut
  • Dialing in your nutrition on every workout
  • Fueling the bike AFTER a swim
  • Possible cause of swim anxiety
  • What causes cramping?
  • Blood pressure and sodium
  • Should your blood pressure be higher?
  • Fueling and weight loss for triathletes
  • Serving sizes
  • Too much water?

Contact Dr. Alex Harrison - support@saturdaymorning.fit

Saturday Morning Fueling App - Search Saturday Morning Fuel in App Store

www.saturdaymorning.fit

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jul 11, 2023

This is one of the toughest times of the year. A lot of us are in huge blocks and the grind is real. Today we talk about how toe make that process more enjoyable. How to explore within workouts, how to find more energy for training, and how to get your mind wrapped around the long-range goals. Every workout can seem SO IMPORTANT but we’re here to tell you, they are not. Knowing how to adjust and when to take a well-timed day off are huge when it comes to maintaining your love for this sport. Age is just a number and we’re all trying to feel younger as we get older. It’s not about being soft, know your body and learn how to be strong, resilient, and race ready.

Topics:

  • Life on the road
  • Moving pains
  • 2024 Camp Link
  • Age is just a number
  • He’s 83 and still racing
  • Let loose and have fun
  • Try something that pushes you
  • High expectations
  • It seems “so important”
  • Burned out mentally before physically
  • Explore within the workouts
  • Race plans
  • No one can predict an “A-Day”
  • If you dread it, tread it
  • When you should stay inside
  • It’s not about being soft
  • Knowing your body
  • Being tough
  • Understanding your weaknesses
  • Having PERMISSION
  • Most athletes leave their race in training
  • Tipping the confidence scale
  • The power of a well-timed day off

Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jul 4, 2023

More awesome questions from the listeners. We start by talking about what we think are the best tri-kits and what to think about before getting yours. We look at injuries and why some people tend to be more injury prone than others. We talk about getting more comfortable on your bike from being clipped in to climbing and descending. We ask each other which race we’d do the rest of our lives if we only had one choice. There’s a good discussion on nutrition including our standard approaches to how we eat on the daily. On your left etiquette in training and racing. How to keep your hunger at bay, and is it ever a good idea to just take a week off in the middle of the season?

Topics - 

  • Dogs and 4th of July
  • Finding the right Tri-Kit
  • Sleeves/Sleeveless?
  • Suck at running?
  • Hate running?
  • Bad habits
  • You shouldn’t be injury prone
  • Terrified of clipping in on the bike
  • What makes a great event
  • What race would Mike and Robbie do for the rest of their lives if they didn’t have a choice
  • Variety is for the weak
  • Be obsessed with the puzzle
  • Dumb questions
  • Friction between local tri clubs?
  • Nutrition in general
  • Napping
  • Water
  • Hungry or bored or thirsty?
  • On your left etiquette
  • Trying to be perfect
  • Keeping your hunger at bay
  • Take a week off??
  • Get your life together
  • Enjoy and appreciate your freedom

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 27, 2023

Great questions from our listeners and we start with training for a running race while still maintaining your inner triathlete. We look at how athletes have gone from 70.3 to successful marathons. Also, building base for your first 70.3. What if you have tendonitis? Should you keep running? Then . . . we get into a bit of a rant about KONA qualification slots. We look at what Ironman is doing to get more women in the sport. We also talk about the thought that watering down qualification for men and women has made the whole thing lose some luster. We look at local tri-club communities and whether they are growing or declining. And finally, decoding the big ring vs. small ring if you feel the same resistance on both.

Topics:

  • When we need your help
  • Wiley Veterans
  • Training for run only races as a triathlete
  • Going from 70.3 to a marathon
  • Building Base - First 70.3
  • Tendonitis - keep running?
  • Don’t choose to stay hurt
  • Hurt? Rest, get answers, figure out the solution
  • Slot Allocation Process
  • What should the World Championships look like?
  • Qualifying for Boston
  • Failure and disappointment can be healthy
  • Chasing challenges
  • KONA Exclusivity
  • Approaching hills on the bike and run
  • Local Tri-Communities
  • Building or declining?
  • Big ring vs. Small ring for climbing
  • Straight chain lines

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 20, 2023

Back into the cockpit for another round of how to not suck at cycling. Today we look at how cycling is often overlooked as a technical or athletic discipline. We go deep into high cadence, intensity, balance, and big gear work. We also take a dive into lactic acid and V02 max training. How to do it, why it’s important, and how to look at things differently if you’re training for long course vs. short course. We get into a lot of methods to develop your cycling economy so you can ride strong, but also get off the bike ready to run your best race.

Topics:

  • Cycling fitness and how to build it
  • Swim and Run fitness
  • Technique as it comes to cycling
  • You need to ride a LOT
  • Intensity vs. Riding long
  • Sprint/Oly cycling vs. Long Course
  • High Cadence
  • Big Gear
  • Mountain biking “phase”
  • Be an athlete, think, react
  • Forcing your legs to make quick changes
  • Own your gearing
  • Focus on cycling economy
  • Maximize your pedal stroke
  • Struggling from long course to short course
  • Lactate/Vo2 Max
  • Glycogen or Fat?
  • Turning energy into speed
  • Burning through glycogen stores too soon
  • Energy reserves
  • Big gear work at threshold
  • Why you bonk

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 15, 2023

Today is all about saving watts and energy on the course but gaining as much as 10 minutes in your Ironman bike split. This is basically technical ways to become a better cyclist. We look at riding bumpy roads, preparing better for the course you’re racing, and how to get better at handling. We also look at why your bike fit may be costing you major watts and how a more comfortable position can get them back. We talk about deep wheel rims and when you should or shouldn’t use them. We get into short course vs. long course approach. We talk about tires and the right PSI, along with how you can find what’s perfect for you and your bike.

Topics: 

  • Riding Bumpy Roads
  • Relax your grip
  • Not about forcing, it’s feeling
  • Getting all the fitness out of yourself
  • Ride Outside
  • Sturdy and strong courses
  • Ride similar terrain to race
  • Hill Repeats
  • Soft pedal your neighborhood and work on corners
  • Sight your angle before you get to the turn
  • Best money spent on Free Speed
  • Short course - more aggressive
  • Long course - a little more lax
  • Lung constriction in aero
  • Fall into your bike position
  • Position change to save Watts
  • Wheels - Deep rims vs. Shallow
  • Tires and PSI
  • Gator Skins vs. GP 5000
  • PSI Charts

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 13, 2023

Coach Robbie spent the weekend at one of our C26 Team Races, Des Moines 70.3, and today we look at the racing experience. We talk about the little things that make the weekend a lot more fun for athletes and spectators, including, where to stay, how to spectate and what kind of little things make a big difference. By all accounts, Des Moines did it right and it was a bit of a positive surprise on a lot of levels.

Topics:

  • Des Moines 70.3
  • Course and race changes
  • Park it and Leave it
  • What makes a race spectator friendly?
  • Shuttle buses
  • T1 pet peeves
  • Closed vs. Open bike course
  • Swim course
  • Bike Course
  • Run Course
  • Post Meal Food

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 8, 2023

Sometimes we gotta break the mold. Kids are much more creative than adults. Today, we look at ways to train that will be more enjoyable, and even more effective. We look at taking risks and chasing logical consequences. We also talk about flex training and making decisions about your workouts on the fly. We look into creating the ability to get stronger as the session/race goes. We talk about effective breathing, the ability to create one more, and analyzing our current state of tired. Lots of good examples on how to be a little flexible on the f**ck-around and be a better athlete for your efforts.

Topics:

  • Learning hard lessons
  • Logical consequences
  • How do you know if you’re going hard enough?
  • Flexibility
  • Own Real Time Decisions
  • Creativity Test
  • Integrity of the workout
  • Can’t predict how you will feel
  • The best get better as the session/race goes on
  • Think like a kid
  • Tired playing all day
  • One more
  • Andrew Huberman
  • Focus your exhale
  • So much fun in figuring it out
  • Over-analyzing to the death of enjoyment
  • Rip it- have fun
  • Sometimes it’s best to not have a plan

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 6, 2023

It’s not always fun to have a wake up call. Today, we get into the illusion of seeking dreams without putting in the work. Mike did a Sprint over the weekend and he had to take a long, hard look in the mirror. We get into riding on success from the past, and how 90% of life is just showing up . . . but most people don’t do the 10% which is learn from success or failure. We talk about confidence as a crutch, how it’s good to have a healthy fear hanging over you, and why we have to own our successes and failures. Eventually being unprepared will wear you down. Woulda, coulda, shoulda, only goes so far. When we have a big, exciting dream, we should go for it, but it ultimately boils down to doing the hard part, which is the actual work.

Topics: 

  • Des Moines and Eagleman
  • Mike’s Sprint wake up
  • Abandoning habits that matter
  • Riding the belief train too much
  • 90% of Life is showing up
  • Getting stuck on your dream vision
  • Not adjusting to hit your goals
  • Riding past successes
  • 24 Hour Rule
  • Athletes and 180 degree swings
  • Cramming for tests and races
  • The Result IS Hard work
  • Woulda, coulda, shoulda, #Didn’t
  • All nighter studying
  • Why do you expect what you do?
  • Dedicate to . . . doing your best
  • It gets old going into things unprepared
  • Massive underachieving
  • Confidence as a crutch
  • Acceptance of where you are in training
  • Paralyzed by that “entry into the sport” frame of mind
  • It’s time for action
  • The harder you work, the luckier you get
  • “If I get lost, if I get injured, if I die, it’s my fault”
  • A healthy fear hanging over you
  • It’s my fault
  • Own success . . . and failure.

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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